Cross-training

What is cross-training?

Cross-training refers to training in sports other than the one you currently compete in with a goal of improving overall performance. So, in easier terms, cross-training for runners would mean working out in ways besides running to improve your running performance. 

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Usually sports like running work certain muscle groups, but not others. Cross-training aims to eliminate any weak muscle groups by working unused muscles. By varying your workouts with cross-training, you will become stronger, be less prone to injury and less likely to feel burnt out from running too much.

Cross-training ideas for runners:

• Cycling
• Swimming
• Weightlifting
• Walking
• Yoga
• Pilates

My personal take on cross-training: I love cross training! I currently run three to four days a week and cross train two to three days a week. I honestly feel that I am less injury prone as a runner because I don't run every day. 

My favorite form of cross-training is swimming.

Helpful articles about cross-training:

• How to correctly cross-train
• The best cross-training for runners
• The benefits of cross-training

Do you cross-train? What is your favorite way to cross-train?

5k Training Plans

If you have been running two or three times a week on a regular basis for the past few months, you can run a 5k race! Most 5k training plans last about eight weeks and consist of:

• Running 3-4 days a week.
• Running 6-15 miles per week.
• Long runs that start at 2 miles and peak at 4 miles.

I'm now going to discuss three popular and successful 5k training plans that can be found online. 

Hal Higdon's Novice 5k Training Plan

Hal Higdon, an American writer and runner, lays out a great 5k training program on his website. 

Features:

• An 8-week plan
• 3 runs per week with the option to walk on Sunday.
• 3 rest days

Jeff Galloway's 5k Training Plan

Jeff Galloway, a former Olympian, created his 5k training plans with the purpose of staying injury-free. He also encourages runners to use his run-walk-run method of training.

Features:

• A 15-week plan
• 3 runs per week
• 1 rest day and the option to cross-train on other days.

Couch to 5k Training Plan

The Couch to 5k training program was created to ease runners into a regular and sustainable schedule. It was also created to live up to it's meaning: it claims to help couch potatoes progress from laying on the couch to being able to run a 5k in two months. 

Features:

• 3 runs per week
• A 9-week plan
• Gives the option of running by time or distance
• Uses a run-walk way of training

Have you ever followed a training plan?

(For my first half marathon I loosely followed Hal Higdon's half-marathon training plan!)

What is a 5k?

A 5k is a road or cross country race that is 5 kilometers long (approximately 3.1 miles or 5,000 meters). In case you were wondering, a road race is a running race held on roads. A cross country race is a running race over natural terrain.

The 5k is is one of the many track events in the Olympic Games and is also a popular running distance in community road races. Many public road races are held to raise money for charities. 

My First 5k:

The first 5k I ran was to raise money for a local church in 2010. I signed up for the race about a month in advance and paid $20.00, which went towards the charity. 

Before my first 5k on a chilly April morning in 2010.

The race began at 8:00am with a race director firing a gunshot.The crowd or runners that was participating in the race was off and running. Every runner was wearing a racing bib, which is a paper with a number on it that you pin to your shirt. The bib is used to record your time.

The course looped through the neighborhood near the church that the charity 5k was for. During the race, around the first mile, volunteers had a table set up with water and sports drinks that they passed out for free to runners if they were thirsty. 

The race ended 3.1 miles, or 5 kilometers later. Each runner ran over a timing pad and received a water bottle after they finished. 

Finishing my first 5k race!

After the race, everyone was able to head inside the church to have refreshments (such as fruit, coffee, and donuts) and attend an awards ceremony. The awards ceremony was held to give the first, second, and third place runners in each age group an award for winning (the age groups for races vary, but they are usually as follows: 14 and under, 15-18, 19-25, 26-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70 and up).

Some races hand out trophies and some handout gift certificates, this particular race gave medals to the winners of each age group. I ended up placing first in my age group and became hooked on road racing from that point. 

Have you ever run a road race or 5k?

Treadmill Running

Treadmill running: We all have to do it from time to time when the weather isn't cooperating or if safety is an issue.

Sometimes I call it the “dreadmill” and other runners complain that treadmill running is just plain boring. Because I train for races through the winter in Pittsburgh, I often find myself on the treadmill due to massive amounts of snow and ice. Here are my tips to make treadmill running less boring.

Five tips to make the treadmill less boring:

1.  Listen to music. Using headphones while running outside isn’t safe, but listening to music on the treadmill is a great way to combat boredom. Listen to motivating songs or make a playlist for your run. 
2. Visualize your favorite route. Visualizing your favorite outdoor running route can help your treadmill run. Picture yourself running outside and imagine each sight, sound, landmark, and hill. You can even increase the incline on the treadmill when you visualize a hill!
3. Do a specific workout. I love doing speed work on the treadmill because it keeps my mind busy thinking about interval times and going faster. Instead of running at a constant pace, mix up your run with hard and easy segments. You can also play around with the incline to simulate rolling hills.
4. Zone out. Treadmill running doesn't require you to pay close attention to your surroundings like outdoor running does. You don’t have to worry about cars, cyclists, dogs, or other dangers. Running on a treadmill allows you to zone out and just run. 
5. Use the towel trick. If I run on a treadmill, I often find myself constantly looking down at the time. Looking at the time makes the run feel doubly long so I place a small towel over the treadmill and just go with the flow. 

The towel trick at it's finest!

How do you keep your treadmill runs non-boring?